Mediterranean Chickpea Feta Salad
This hearty, refreshing salad is loaded with chickpeas, crisp cucumbers, sweet tomatoes, red onion, briny olives, fresh herbs, and tangy crumbled feta — all tossed in a zesty lemon-oregano vinaigrette. It’s perfect for meal prep, picnics, or quick weeknight dinners.
Time:
Prep time: 15 minutes
No cook needed
Total time: 15 minutes
Serves: 4–6
Ingredients:
For the Salad:
1 can (15 oz / ~425g) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced (Persian or English cucumber preferred)
1/4 cup red onion, thinly sliced
1/3 cup Kalamata olives, sliced
1/2 cup crumbled feta cheese
2 tbsp fresh parsley, chopped
Optional: 1 tbsp chopped fresh mint or dill
Optional: 1/4 cup diced red bell pepper
For the Dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon (~2 tbsp)
1 clove garlic, minced
1/2 tsp dried oregano
Salt and pepper, to taste
Optional: 1 tsp red wine vinegar
Instructions:
Make the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, salt, pepper, and red wine vinegar (if using). Set aside.
Prepare the salad:
In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, olives, and bell pepper (if using).
Toss everything:
Drizzle the dressing over the salad and toss well. Gently fold in crumbled feta and fresh herbs.
Serve or chill:
Serve immediately or refrigerate for 30–60 minutes to let the flavors meld. Best enjoyed within 2–3 days.
Tips:
Add cooked quinoa or orzo pasta to make it more filling.
Use marinated feta for an extra burst of flavor.
Add avocado for a creamy twist or sun-dried tomatoes for a richer flavor.
Frequently Asked Questions
Q: Can I make this ahead of time?
A: Yes! It’s perfect for meal prep. Just wait to add the feta and herbs until just before serving for best texture and freshness.
Q: Is this salad vegan?
A: It’s vegetarian. To make it vegan, simply omit the feta or use a plant-based alternative.
Q: Can I use dried chickpeas instead of canned?
A: Yes, soak and cook them ahead of time until tender. You’ll need about 1.5 cups of cooked chickpeas to replace one can.
Nutritional Information
Calories: 270
Protein: 8g
Fat: 15g
Carbs: 24g
Fiber: 6g
Sugar: 3g
Sodium: 420mg